3813 total / 0 in 2019

Capital of Dreams Olympic Triathlon is done, now training for the Toughman 70.3 in August.

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David logged 3813 miles.

Last workout over 4 years ago. Help get them back on track!

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  1. RUN
    good Dunkin Dash 5.25 mi 00:48 09:09 pace

    This was one hot, sticky, humid Monday Dunkin Dash!

    Heart Rate: Average=140, max=153
    Weather: Clear, 77f, 95%RH

  2. RUN
    good Toughman Practice Brick 2.04 mi 00:23 11:08 pace

    We then ran a 2 mile brick. I was gassed, and walked a bunch. Sprinted too hard coming back in the last 4 miles on the bike - lesson learned.

    Heart Rate: Average=136, max=147
    Weather: Partly Cloud... read more

  3. VELO
    good Toughman Practice Ride 54.2 mi 03:14 16.8mph pace

    Had a great ride with John Norris on the Toughman 70.3 course this morning. It's mostly flat, has no dogs, and no traffic. OK, I lied, two of those three are wrong, but you'll have to fig... read more

  4. swim
    good AUM 2000 yd 00:48 41:49 pace

    I haven't been in the pool in two weeks, having too much fun riding my bike, and boy did it show. Some slow, sluggish yards happened this morning.

  5. RUN
    good Fleet Feet Pub Run 3.76 mi 00:36 09:30 pace

    Ran the Fleet Feet Pub Run for the first time. There must have been 25 runners, lots of new Air Force types, lots of folks I knew. It was hot, but not bad, and there was a breeze.

    Heart Rate: Aver... read more

  6. VELO
    good Church and Back 22.59 mi 01:09 19.7mph pace

    Had a good ride this morning, a bunch of folks doing HR zone training were going my speed. Thanks Jeff M for pulling all the way down Pike and most of Wallahatchie. Mark K and I rode it the rest of... read more

  7. RUN
    good Intervals - FIRST Week 8 4.44 mi 00:43 09:35 pace

    My FIRST intervals this week called for 2 x (1 Mile @8:35) and 2 x (0.5 Mile @8:15) with 1 minute RI's.

    So I left Parliament Place and ran my 1 milers up and back on Payne Road. I hit 8:04 a... read more

    • Jeff M.
      Jeff M.

      FIRST is a tough (but great) program. Good work!

      over 4 years ago Like

  8. VELO
    good Wallahatchie and Back 16.47 mi 00:50 19.7mph pace

    Rode as far as Wallahatchie Road, on the paceline, but dropped off and turned around. Had a good morning, and kept up a good pace, just not their pace.

    Heart Rate: Average=134, max=157
    Weather: Ch... read more

  9. RUN
    good Monday Runday 3.34 mi 00:32 09:33 pace

    Monday Runday and it was BLOODY HOT. I had to stop twice during a 5k run because I could feel myself overheating. Pace was also 30 secs/mile slower than this morning. Must get better aclimated to t... read more

  10. RUN
    good Dunkin Dash 4.27 mi 00:38 08:54 pace

    Dunkin Dash Monday - had a good group this morning, overcast and pleasant but very humid.

    Heart Rate: Average=137, max=163
    Weather: Mostly Clouds, 89f

  11. VELO
    good Millbrook - Toll Bridge 43.66 mi 02:50 15.4mph pace

    Had a great ride with Heather and Steve, Tom, Laura, and Karen, riding all around Millbrook.

    Heart Rate: Average=101, max=138
    Weather: Chance Thunder, 77f, 89%RH

  12. VELO
    good Church and Back 22.06 mi 01:12 18.3mph pace

    Watched Karen complete her home-made super-sprint triathlon (the Corporate Challange) by biking 10k and running 5k, after she swam 100 yards last night. Then I did volunteer work at the Newpark Du... read more

  13. RUN
    good Long Run - 9M @9:54 9.09 mi 01:29 09:50 pace

    Hit the road early this morning so I could get in a long run before work.

    Heart Rate: Average=134, max=142
    Weather: Clear, 75f, 87%RH

  14. RUN
    good Brick 1.03 mi 00:09:44 09:26 pace

    Brick run was a little harder this morning, because my legs were a little more sore.

    Heart Rate: Average=139, max=145
    Weather: Clear, 74f, 87%RH

  15. VELO
    good RTR - Newpark - RTR 16.13 mi 00:49 19.8mph pace

    Good crowd out this morning. Most went out Pike Road, a bunch of us did RTR-Newpark, and a couple did Eastchase loops.

    No matter where you rolled, it was a good morning to be out on the road.

    Hea... read more

  16. RUN
    good Intervals - FIRST Week 9 6.43 mi 01:04 09:59 pace

    Today was week 9 (counting down) of my FIRST intervals. Plan called for 2 sets of 6 x 0.25 miles at an 8:00 pace, with 90 second recovery intervals. Plus an entire extra 90 seconds between the two ... read more

  17. RUN
    good Brick 1.02 mi 00:09:38 09:26 pace

    One soggy, humid brick run this morning.

    Heart Rate: Average=143, max=148
    Weather: Clear, 75f, 89%RH

  18. VELO
    good RTR - Newpark - RTR 16.65 mi 00:53 19.0mph pace

    Had a great ride on my newly bike-fit Quintana Roo. Rode aero the entire way, finding some new leg muscles to get get sore. MMS did a great job.

    Heart Rate: Average=138, max=165
    Weather: Clear, 73... read more

  19. RUN
    good Dunkin Dash 3.52 mi 00:32 09:07 pace

    Nice hot, humid Dunkin Dash run with Marsha, Duane, Karen, Holly, & Jessica.

    Thought I would be more sore from yesterday's run than I was. Held a good pace and kept up with Duane and Mars... read more

  20. RUN
    good Big Cove Creek Greenway 12.09 mi 02:01 10:00 pace

    This was my long run for the week, my FIRST plan called for 12 miles at a 10:00 pace. My fastest mile was a 9:49, my slowest was a 10:27, and my average pace was 10:01. Feels like I nailed it.

    The... read more